Preparing for match day: a simple routine
Sleep, food, kit and mindset: an easy checklist to help players arrive ready to play.
Good preparation takes the stress out of match day and lets players focus on playing. None of this is complicated, but doing the simple things well, every week, makes a real difference. Here is an easy routine that works for young players of any level.
The night before
- Sleep. Aim for a normal, full night. Most school-age children need roughly nine to twelve hours.
- Pack the bag together: boots, shin guards, socks, kit, a towel and a water bottle. Packing the night before avoids a stressful morning.
- Eat a balanced dinner that includes carbohydrates such as pasta, rice or potatoes.
- Keep screens to a minimum before bed so it is easier to switch off.
On the day: food and water
Players need fuel and fluids, but not a heavy stomach. A balanced meal with carbohydrates a few hours before kick-off works well, followed by a light snack, such as a banana, closer to the match if needed. Sip water through the day rather than drinking a lot at the last minute. Avoid trying new foods on match day.
Arrive early
Arriving with time to spare takes the pressure off. It gives players time to change, chat with teammates and get their heads in the game, and it gives the team time for a proper warm-up.
A simple warm-up
- Five minutes of easy jogging, with changes of direction.
- Dynamic stretches such as leg swings, high knees and side steps. Save long static stretches for after the game.
- Passing and receiving in pairs, starting slowly and building pace.
- A few short sprints and a shot or two so that players feel sharp.
Set the right goals
Winning is not fully in a player's control, so give them goals they can control. That could be to call for the ball, to scan before receiving it, or to keep going after a mistake. Two or three simple aims are plenty. They keep nerves in check and keep attention on what matters.
After the final whistle
- Cool down with some light movement.
- Refuel and rehydrate with a snack and water, and a proper meal afterwards.
- Reflect on the game, once everyone has calmed down. What went well? What do we want to work on next?
